Whole eggs provide key nutrients and can help you feel fuller longer. They may help support weight management.
Eating eggs may support weight loss, especially if a person incorporates them into a calorie-controlled diet. Research suggests that eggs boost metabolic activity and increase feelings of fullness. Eating an egg-based breakfast may stop a person from consuming extra calories throughout the day.
Eggs are low in calories
Even though there are many factors that can contribute to weight gain, the most evidence-based way to promote weight loss is to reduce your daily calorie intake or increase the number of calories that you burn.
One large egg contains only about 74 calories, yet it’s very high in nutrients. Egg yolks are especially nutritious (1).
An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 230 calories.
By adding a generous serving of vegetables, along with a source of fiber and fat like sliced avocado, you’re able to have a complete meal for 500 calories.
Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon (5 grams) used.
Eggs are very filling
Eggs are incredibly nutrient-dense and filling, mainly because of their high protein content (2).
High-protein foods have been known to reduce appetite and increase fullness compared with foods that contain less protein (3, 4, 5, 6).
Studies have repeatedly shown that egg meals, especially when paired with a source of fiber, promote feelings of fullness and reduce food intake during later meals compared with other meals with the same calorie content (7, 8).
Eggs also rank high on a scale called the satiety index. This scale evaluates how well foods help you feel full and reduce calorie intake later in the day (9).
Additionally, consuming a diet high in protein may reduce the desire to eat by 15%. It may also help prevent unhealthy late-night snacking (4, 10).
5 Healthy EGG Breakfast Meals | SHREDDED + MUSCLE
FAQ
Can I eat eggs and toast to lose weight?
Is it good to eat eggs and toast everyday?
Is toast good for weight loss?
Are eggs good for losing belly fat?
Can toast help you lose weight?
Let’s take a look at how to make the best out of each tier of a carefully assembled toast to manage calorie intake, increase feelings of fullness, control your weight, and excite your taste buds. When selecting the right bread as the base of your toast to accelerate weight loss efforts, we need to start with a whole grain choice.
Can eating egg whites help you lose weight?
Yes, adding eggs or just egg whites can help with weight loss because they are a great source of protein. Although, just adding egg whites won’t automatically result in weight loss. You will need to combine this with other changes as well. Weight loss results in a deficit of calories, meaning fewer calories in and more calories burnt. This can be through eating fewer calories and/or burning more through exercise. Yes, egg whites are a great food to eat, but be sure to combine them with other healthy habits if you want to lose weight.
How many calories are in egg toast?
I love this this egg toast recipe is just 156 calories and has 11.8g of protein. It’s healthy and hearty and will keep you full. You can double the recipe for a bigger meal, or have as is for a nice snack. Special Tip: I used white bread in the recipe nutrition (and it’s just 5.5 carbs!) but you can use keto bread if you’re anti-carbs.
Are egg based breakfasts good for weight loss?
Research suggests that a person who eats an egg-based breakfast may consume less food throughout the day. Eggs may be especially helpful for weight loss if a person eats them for breakfast. In 2005, researchers compared the effects of eating an egg-based breakfast with a bagel-based breakfast in overweight female participants.